Halibut

Name: Halibut (Hippoglossus hippoglossus, Atlantic halibut, and Hippoglossus stenolepis, Pacific halibut) — the largest flatfish in the world, which can weigh over 200 kg, with firm, white, lean flesh, a clean, sweet flavour and large flakes.

Description

Halibut live on the sea floor of the cold North Atlantic and North Pacific, and are caught by long line, particularly off Alaska, which has a well-managed fishery. Atlantic halibut stocks were heavily overfished, and the fish is now rare and often endangered, while Pacific halibut is more abundant and sustainably fished. The name comes from “holy flatfish,” since it was eaten on holy days.

Halibut is a premium fish, with a dense, meaty texture that holds up to grilling and pan-frying, and a mild, sweet flavour. Because it is lean, it dries out quickly if overcooked. Large halibut can contain moderate levels of mercury.

Main nutrition value

Halibut is a lean, white fish, low in fat and calories, and a good source of high-quality protein, selenium, vitamin B12, phosphorus and iodine. It provides magnesium, potassium and some omega-3, but has more mercury than smaller white fish.

How best to be consumed

Halibut is firm and lean, and best not overcooked.

1. Pan-sear, grill or roast thick fillets for 4 to 6 minutes per side, basting with butter, until just opaque.
2. Poach or steam gently, and serve with a lemon-butter, white wine or herb sauce.
3. Bake in foil with vegetables and herbs, or add to stews and fish tacos.
4. Cook to 63°C, and remove from the heat promptly.
5. Choose Pacific or MSC-certified halibut.

Overconsumption could cause…

Halibut is healthy in food amounts, with a mercury point.

1. Mercury, a metal that builds up in fish and can affect the developing nervous system, so pregnant and breastfeeding women and young children should follow local advice on how much and which fish to eat. Halibut is a moderate-mercury fish, so limit it for pregnant women and children.
2. Fish allergy, which can be severe and is usually lifelong, so anyone allergic must avoid fish and check labels, including fish in sauces and dressings.
3. Gout flare-ups in people with gout, since fish and shellfish are moderately high in purines.
4. Overfishing and environmental concerns for some stocks, so look for MSC or ASC certification, or check a sustainable seafood guide.

GroupsWhite FishFinfishHigh proteinLow fatLow sodiumRich in seleniumRich in vitamin B12Rich in vitamin DFresh

Related foodsPerchGrouperHakeTilapiaSeabassSnapper

Wikipedia — Halibut, used for origin, naming and history: https://en.wikipedia.org/wiki/Halibut